I don't worry too much about vitamin C, since citrus fruits are high in the vitamin and eat some just about every day, especially during the Summer. This vitamin is beneficial for protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
An adult woman doesn't need much — 75 mg of vitamin C a day. Since it's a common vitamin found in many foods, it's easy to get your RDI, but you want to make sure not to consume more than 2,000 mg a day. Taking too much can lead to dizziness, nausea, diarrhea, kidney stones (because the kidneys filter waste from your blood), and inflammation of the stomach lining.
Are you getting your RDI? To find out what surprising foods contain vitamin C, read more.
| Food | Amount of Vitamin C |
| 1 medium orange | 82.8 mg |
| 1 medium tangerine | 23.5 mg |
| Half a grapefruit | 45.5 mg |
| 1 cup orange juice | 124 mg |
| 1 cup tangerine juice | 76.6 mg |
| 1 cup grapefruit juice | 93.9 mg |
| 1/2 cup papaya, cubed | 43.3 mg |
| 1 medium kiwi | 70.5 mg |
| 6 medium strawberries | 42.6 mg |
| 1/2 cup cantaloupe, balled | 32.5 mg |
| 1/2 cup guava | 188.5 mg |
| 1/2 cup pineapple | 39.5 mg |
| 1/2 cup red bell pepper, diced | 95 mg |
| 1/2 cup raw broccoli | 40.6 mg |
| 1/2 cup cooked kale | 26.7mg |
Bi La Li
Alberta Ferretti
Birkenstock
Perfect
tnx for shring 
1I would just like to point out that the RDI for Vitamin C set by the Food and Nutrition board (Institute of Medicine) is actually just the amount of the vitamin to avoid getting scurvy, and does not necessarily provide a standard amount for optimum nutrition or health.
According to research and studies done by the Linus Pauling Institute @ OSU, an intake of at least 400mg a day may help reduce the risk of coronary heart disease, stroke, certain types of cancer. Additionally, it may help improve the health of people with hypertension and diabetes. And as stated in the article, it is necessary to help the immune system fight off viruses much like influenza or the common cold. Lower dosings than 400mg show a higher risk of all of these factors, some of them even by a 50% increase.
The LPI has found that 400mg a day is enough to saturate the plasma and cells of healthy, young, non-smoking adults. Smokers may need slightly more Vitamin C than non-smokers.
I myself take 1500-2000mg of Vitamin C a day, and I have never experienced nausea, diarrhea, or dizziness. In fact, I feel better now than I ever did before researching about this great vitamin.
Just thought I'd share.
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